Is there a difference, and if so is it worth worrying about?
I am going to start by going controversial here. Do you know, or do you just think you know? My name is Glenn Hansen, I am the owner of Vector Health and Performance. I love back squats, arguably I am on the back squat “side” of the fence here but I get asked about hip thrusts ALL the time, so I thought I would go back and do more digging into evidence and present this to you in a way that helps your training and your knowledge.
To me, I like looking at force angles. The squat pushes force directly into the ground with you on top of that force as such. This means that it relates well to things such as running and jumping. People THINK that running is horizontal… well… we go that way hopefully but you have to first strike the ground placing pressure DOWN first then using frictional force to “pull the ground away” from you. So, is the force CREATED vertical or horizontal. Thats a big arguement for another day. Lets get back to hip thrust versus squats. The hip thrust sits a person in a 90 degree knee bend with the hip joint being really the only active joint in extension. Great for glutes as such but does it contribute to back squat strength or functional outcomes?
Both exercises are celebrated for their effectiveness in strengthening the lower body, but which one truly stands out?
Muscle Activation: A Closer Look
Electromyographic (EMG) analyses have shed light on the distinct muscle activation patterns of the hip thrust and back squat:
- Gluteus Maximus Activation: The hip thrust has been observed to elicit significantly higher activation of the gluteus maximus compared to the back squat. For instance, a study by Contreras et al. (2015) found that the barbell hip thrust activated the gluteus maximus to a greater degree than the back squat when using estimated 10RM loads. pubmed.ncbi.nlm.nih.gov+1semanticscholar.org+1
- Hamstrings Activation: Similarly, the hip thrust leads to greater activation of the biceps femoris (hamstrings) than the back squat. The same study reported higher mean and peak EMG activity in the biceps femoris during the hip thrust.
- Quadriceps Activation: In contrast, the back squat predominantly activates the quadriceps muscles. Delgado et al. (2019) demonstrated that vastus lateralis activity was significantly greater during the back squat compared to the hip thrust.
Functional Outcomes: Performance Implications
The differing muscle activation patterns between the hip thrust and back squat translate into specific functional adaptations:
- Jumping Performance: Back squat training has been associated with greater improvements in vertical jump performance. A study by Beardsley and Contreras (2019) found that strength improvements during squatting can be transferred in a greater way to vertical plane movements, such as vertical jumping.
- Sprinting Performance: The impact of hip thrust training on sprint performance is nuanced. While some studies suggest potential benefits, others report no significant improvements. For example, a study by Williams et al. (2020) found no effect of either heavy hip thrust or back squat exercises on short sprinting capacity (i.e., 5-10 m). For sprinting in particular, I have detailed a summary of 5 articles below that provide specific evidence that increasing 1RM back squat strength helps improve sprint speed. This, to me over the past 20 odd years has been consistent in research that increasing back squat improves sprint speed in athletes.
- 1RM Back Squat Performance: Unsurprisingly, back squat training is more effective for increasing one-repetition maximum (1RM) back squat strength. A study by Barbalho et al. (2020) reported that improvements in back squat 1RM favored the back squat group over the hip thrust group.
Sprint Speed and Back Squat
- Comfort, P., Bullock, N., & Pearson, S. J. (2012). A comparison of maximal squat strength and 5-, 10-, and 20-meter sprint times in athletes and recreationally trained men. Journal of Strength and Conditioning Research, 26(4), 937–940. This study examined professional rugby league players and recreationally trained individuals, finding that greater relative squat strength was associated with faster 5-, 10-, and 20-meter sprint times.
- Styles, W. J., Matthews, M. J., & Comfort, P. (2016). Effects of strength training on squat and sprint performance in soccer players. Journal of Strength and Conditioning Research, 30(6), 1534–1539. After a 6-week in-season strength training program, professional soccer players showed significant improvements in both 1RM back squat strength and sprint performance over 5, 10, and 20 meters.
- Byrne, P. J., Moody, J. A., Cooper, S.-M., & Kinsella, S. (2017). Reliability of sprint acceleration performance and three repetition maximum back squat strength in hurling players. ARC Journal of Research in Sports Medicine, 2(2), 9–15. This study assessed male hurling players and found that sprint performance over 5, 10, and 20 meters and 3RM back squat strength are reliable measures, suggesting a link between lower body strength and sprint acceleration.
- Reuer, P. (2017). The relationship between relative strength levels to sprinting performance in collegiate 100-400m sprinters. (Master’s thesis). South Dakota State University. This research explored the correlation between relative maximal strength (1RM back squat and power clean) and sprinting performance in collegiate sprinters, finding significant associations, particularly in female athletes.
- Styles, W. J., Matthews, M. J., & Comfort, P. (2016). Effects of strength training on squat and sprint performance in soccer players. Journal of Strength and Conditioning Research, 30(6), 1534–1539. This study demonstrated that increases in maximal squat strength are reflected in improvements in short sprint performance, highlighting the importance of developing maximal strength to improve short sprint performance.
These studies suggest that enhancing maximal squat strength can positively influence short-distance sprint performance, particularly over 5 to 10 meters.
Ok, what is the answer, are hip thrusts or back squats better?
So, while the hip thrust and back squat each offer unique benefits, their effects on muscle activation and functional performance differ. The hip thrust predominantly targets the gluteus maximus and hamstrings, making it a valuable exercise for posterior chain development. Conversely, the back squat provides comprehensive lower body engagement, particularly enhancing quadriceps strength and vertical power, which are crucial for jumping performance and maximal squat strength.
In training, what do I use each one for?
Hip Thrusts are great for hypertrophy, muscle growth where we do not have to have an athlete have axial load (load on top of spine as such). So its a good way to add volume to work done already that has had an axial load to it.
Squats are great for that functional outcome to me, but they also do hypertrophy. They improve strength, power, speed outcomes but also help muscle growth.
So, if you had a choice of only one, well, squatting it is!!
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References used.
- Barbalho, M., Coswig, V., Steele, J., Fisher, J., & Gentil, P. (2020). Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. International Journal of Sports Medicine, 41(5), 306-310.
- Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell Hip Thrust, Back Squat, and Deadlift. Journal of Applied Biomechanics, 31(6), 452-458.
- Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. Journal of Strength and Conditioning Research, 33(10), 2595-2601.
- Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2020). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Medicine, 47(10), 2083-2100.
- Beardsley, C., & Contreras, B. (2019). The Role of the Hip Thrust in Strength and Conditioning: A Review of the Literature. Strength and Conditioning Journal, 41(1), 77-84.